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Breakfast

Sweet Potato Egg in a Basket

  • 15 Mins

    Prep Time

  • 20 Mins

    Cook Time

  • 3

    Servings

  • 237

    Calories

  • 13g

    Fat

  • 13g

    Carbs

  • 16g

    Protein

Recommended For:

Asthma

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Ingredients

  • 2 ½ Cups Sweet Potato, peeled and grated (about 1 large sweet potato), (wash under cold running water before peeling)
  • 1 Tsp Dried Thyme
  • 1 Tsp Onion Powder
  • ½ Tsp Salt
  • ⅛ Tsp Pepper, plus more to taste
  • ⅓ Cup Grated Parmesan Cheese, plus more for topping
  • 6 Large Eggs

What You’ll Need

  • Cooking Spray

  • Vegetable Peeler

  • Box Grater/Food Processor with Grater Attachment

  • Large Bowl

  • Measuring Cups

  • Measuring Spoons

  • Muffin Tin

  • Spoon

  • Knife

  • EEggs:

    This recipe can not be made without eggs

  • DDairy:

    Omit Parmesan cheese

Instructions

  • 1.

    Wash Hands Wash hands with soap and water.

  • 2.

    Preheat Oven and Prepare Baking Tin Preheat oven to 375°F. Spray a 6-cup muffin tin with non-stick cooking spray and set aside.

  • 3.

    Combine Ingredients In a large bowl, mix the grated sweet potato, thyme, onion powder, salt, pepper and Parmesan cheese until well incorporated.

  • 4.

    Form Sweet Potato Mixture into Cups Divide the sweet potato mixture evenly among 6 muffin tin cups. Use a spoon to press the mixture into the bottom and along the sides of each of the cups, forming a well with no gaps.

  • 5.

    Bake Spray the sweet potato cups with non-stick cooking spray. Place in the oven and bake for 8 minutes.

  • 6.

    Add Egg Remove sweet potato cups from oven and use the spoon to gently press the sweet potato down to further make a well. Crack one egg into each cup.

  • 7.

    Return to Oven Return to the oven and bake for an additional 12-14 minutes.

  • 8.

    Let Sit Remove from the oven and allow to sit for one minute. Run a knife along the edges of each and carefully remove.

  • 9.

    Sprinkle with Parmesan Cheese Sprinkle with additional Parmesan cheese and salt and pepper, to taste.

  • 10.

    Wash Hands Wash hands with soap and water.

Recipe adapted from SkinnyTaste.com

Nourishment Notes

Eggs

Eggs are an excellent source of lean protein to help grow new cells. Eggs also contain lutein that may promote eye health and choline important for memory

Sweet Potatoes

Sweet potatoes are loaded with beta-carotene, which is turned into vitamin A in the body. Vitamin A is critical for a healthy immune system.

Breathe Better Food Tip

  • Salicylates

    Sweet potatoes can be high in salicylates. If you find them bothersome, try substituting with low salicylate vegetables, like white potatoes.

  • Sulfites

    Parmesan cheese contains sulfites, omit if bothersome.

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